This directory starts with adaptive coaching and analysis, then moves to connected tools and everyday training essentials. The order is an editorial guide to capability depth, not a measured engineering score or a claim of better outcomes.
01 / Adaptive coaching and analysis
Personalized recovery
Readiness guidance that can become more individual as your training history develops.
In the app
Open a muscle’s recovery details to see whether FORCE is still learning, observing or showing a personal ready point. That context also supports coaching.
Availability and context
Requires useful recorded history. It remains an estimate, not a measurement of your body.
02 / Adaptive coaching and analysis
Adaptive Program Adjustments
Keep a saved training plan connected to what you actually do.
In the app
Review adjustments alongside the planned session when your recent training calls for a different approach.
Availability and context
Pro coaching. Review changes in the app; outcomes are not guaranteed.
03 / Adaptive coaching and analysis
Coach Guided workouts
Get help deciding what to train next.
In the app
Open Coach Guided, review the proposed session and start the selected workout.
Availability and context
Pro. Suggestions depend on the available training record.
04 / Adaptive coaching and analysis
Daily Coach
Bring the important training context into one decision surface.
In the app
Review today’s coaching context before choosing your next session.
Availability and context
Pro. Guidance supports your judgment.
05 / Adaptive coaching and analysis
Live exercise coaching
Review your options while you are training.
In the app
Open exercise guidance during a workout to see recommendations and their explanations.
Availability and context
Pro. The advice reflects recorded context, not direct observation of your technique.
06 / Adaptive coaching and analysis
Next-set guidance
Make the next attempt easier to plan.
In the app
Review suggested load, reps, effort and rest beside the current exercise.
Availability and context
Pro. Choose a load you can perform with appropriate technique.
07 / Adaptive coaching and analysis
Personalized program generation
Build a routine around your schedule, experience and equipment.
In the app
Choose your training preferences, review the generated program and activate it when it fits.
Availability and context
Generated plans still require your review.
08 / Adaptive coaching and analysis
Program quality review
See potential weaknesses before committing to a routine.
In the app
Open program analysis to review its coverage and structure.
Availability and context
Paid analysis context. A favorable review is not proof of an optimal program.
09 / Adaptive coaching and analysis
Training trend interpretation
Put a difficult session into a longer view.
In the app
Review how your recent training is developing rather than judging progress from one workout.
Availability and context
Needs comparable records; limited history can limit the interpretation.
10 / Adaptive coaching and analysis
Deload support
Manage an easier training period with explicit app support.
In the app
Review a recommendation, start or dismiss it, and follow the deload state through your training.
Availability and context
Pro controls. A deload suggestion is not a diagnosis.
11 / Adaptive coaching and analysis
Training fatigue context
Consider accumulated recorded training alongside local muscle recovery.
In the app
Review the training-fatigue view with your coaching context.
Availability and context
Modeled training load, not measured whole-body or nervous-system readiness.
12 / Adaptive coaching and analysis
Exercise progression analysis
Understand the development of an individual lift.
In the app
Open exercise statistics and review performances, estimated strength and history.
Availability and context
Pro analysis. Estimates and changes depend on the quality of the record.
13 / Adaptive coaching and analysis
Completed-set insights
Understand the set you just recorded.
In the app
Open a set’s insight to review its training context and comparison.
Availability and context
Pro. FORCE does not visually assess execution.
14 / Adaptive coaching and analysis
Move-on guidance
Decide whether to continue an exercise or move to other work.
In the app
Review the next-exercise suggestion while progressing through a workout.
Availability and context
Pro guidance. The decision remains yours.
15 / Adaptive coaching and analysis
Exercise substitutions
Find another movement when equipment or circumstances change.
In the app
Choose a suggested substitute and inspect it before adding it to the session.
Availability and context
A substitute is not a rehabilitation prescription.
16 / Adaptive coaching and analysis
Muscle volume analysis
See how your training is distributed across muscles.
In the app
Review the volume view across a selected period and inspect the areas you want to understand.
Availability and context
History depth depends on membership. It describes recorded work.
17 / Adaptive coaching and analysis
Weekly training review
Read the week as a connected period.
In the app
Open the weekly report to review training consistency, performance and workload.
Availability and context
Paid detail. Missing sessions limit the picture.
18 / Adaptive coaching and analysis
Workout interpretation
Turn a completed session into context you can return to.
In the app
Open workout detail to review the summary and deeper training insights.
Availability and context
Basic summary plus paid advanced interpretation.
19 / Adaptive coaching and analysis
Training frequency review
See the pattern of repeated training over time.
In the app
Review frequency context alongside your workload and recorded performance.
Availability and context
Describes your record; it does not prove which schedule caused an outcome.
20 / Adaptive coaching and analysis
Muscle recovery map
Keep local training context visible across muscle groups.
In the app
Open the map and inspect individual muscles before planning the next session.
Availability and context
Free base map. Recovery is modeled.
21 / Adaptive coaching and analysis
Growth-window context
Explore an informational view of the post-training period.
In the app
Switch to the growth view in recovery to read the estimate.
Availability and context
Informational only. It does not measure muscle protein synthesis.
22 / Adaptive coaching and analysis
Force AI conversation
Ask about your training without leaving FORCE.
In the app
Open Force AI from the app, ask a question and continue the conversation.
Availability and context
Full experience in Pro+. AI output can be wrong.
23 / Adaptive coaching and analysis
Confirmed Force AI actions
Keep control when conversation leads to a proposed change.
In the app
Review the proposed entry or action, then confirm or discard it.
Availability and context
Pro+. Supported actions vary; check the details before saving.
24 / Adaptive coaching and analysis
Conversation continuity
Avoid having to repeat all your context in every conversation.
In the app
Continue discussing your routine with relevant prior conversation context available to the assistant.
Availability and context
AI context can be incomplete. Do not assume perfect recall.
25 / Adaptive coaching and analysis
Photo and text meal input
Prepare a meal entry from a description or photo.
In the app
Send the meal to Force AI, inspect the proposed foods and portions, then confirm.
Availability and context
Pro+. Identification and portion estimates need review.
26 / Adaptive coaching and analysis
Dynamic TDEE
Keep calorie targets connected to your recorded nutrition and weight trend.
In the app
Review nutrition goals and calibration as your food and weight history develops.
Availability and context
Pro. Requires suitable records; not a direct metabolic measurement.
27 / Adaptive coaching and analysis
Nutrition coaching
Find useful context across your daily nutrition records.
In the app
Open Nutrition Coach to review the information most relevant to your current routine.
Availability and context
Pro overview. Incomplete logging limits interpretation.
28 / Adaptive coaching and analysis
Goal progress projections
See how your recorded trend relates to your body-weight goal.
In the app
Review the goal card and the available next steps as your records change.
Availability and context
Projections are estimates, not guaranteed dates or outcomes.
29 / Adaptive coaching and analysis
Workout heart-rate report
Review cardiovascular context captured during a session.
In the app
Open a workout’s heart-rate report when compatible data is available.
Availability and context
Paid report. Requires supported health data and permission.
30 / Adaptive coaching and analysis
Tracked treadmill cardio
Keep treadmill work alongside your lifting routine.
In the app
Record a cardio session and review its distance, elevation and estimated energy context.
Availability and context
Values depend on entered and available data.
31 / Adaptive coaching and analysis
Muscle priorities in planning
Give your training goals a place in the program setup.
In the app
Select priorities and review the resulting program before training.
Availability and context
Preferences guide planning; they do not guarantee a particular physique change.
32 / Adaptive coaching and analysis
Missed-session context
Keep an interrupted week understandable.
In the app
Record skipped program days and review available adjustments in the plan.
Availability and context
Recorded skips and sessions matter. Unrecorded activity is unknown.
33 / Adaptive coaching and analysis
Outside-program training context
Keep additional training from disappearing from your record.
In the app
Log work outside the saved program and review your broader training context.
Availability and context
Record the work accurately; do not assume the app knows unlogged activity.
34 / Adaptive coaching and analysis
Set-technique recognition
Keep advanced set techniques understandable in the workout record.
In the app
Review technique labels associated with your recorded sets.
Availability and context
Recognition depends on recorded session details and may need correction.
35 / Adaptive coaching and analysis
Profile-based onboarding
Start with training context instead of a blank configuration.
In the app
Enter your goals, experience and equipment, then review the first program experience.
Availability and context
You can revise your profile as your routine changes.
36 / Connected tools and training essentials
Offline set logging
Keep recording sets in a gym with unreliable connectivity.
In the app
Log a set and review its pending or synced state when connectivity returns.
Availability and context
This covers supported set logging, not a promise that every screen works offline.
37 / Connected tools and training essentials
Apple Watch companion
Keep useful workout controls close to your wrist.
In the app
Use supported set logging, rest and workout views with the iPhone companion.
Availability and context
Apple-specific. Available functions depend on the connected phone and permissions.
38 / Connected tools and training essentials
Health platform connections
Bring supported device health records into your routine.
In the app
Choose permissions for Apple Health or Android Health Connect and use supported sync features.
Availability and context
Platform-specific. An available health connection does not mean every feature uses every metric.
39 / Connected tools and training essentials
Live Activity and widgets
See useful workout context outside the main screen.
In the app
Use supported iPhone widgets and active-workout surfaces to return to the app.
Availability and context
Apple-specific; available views depend on device support.
40 / Connected tools and training essentials
Custom exercises
Record a movement missing from the catalog.
In the app
Create a private exercise or submit a catalog suggestion through the available flow.
Availability and context
A private addition is not automatically a public catalog entry.
41 / Connected tools and training essentials
Personal records
Recognize milestones in the work you have logged.
In the app
Review record moments and revisit them in your exercise history.
Availability and context
Estimated strength records are not tested maximums.
42 / Connected tools and training essentials
Food search and saved meals
Reduce repeated food entry.
In the app
Search foods, review portions and reuse recent or favorite entries.
Availability and context
Check serving size and nutrition values before saving.
43 / Connected tools and training essentials
Supplement tracking
Keep your regimen and recorded intake together.
In the app
Add a supplement, set its routine and record intake over time.
Availability and context
Tracking does not establish efficacy. Missing logs do not prove missed intake.
44 / Connected tools and training essentials
Hydration tracking
Keep a daily water record near your nutrition.
In the app
Add water entries and review the day’s total.
Availability and context
The record reflects what you enter.
45 / Connected tools and training essentials
Body-fat records
Track entered or estimated body-composition values over time.
In the app
Log a known value or use the supported estimate and revisit its history.
Availability and context
Calculated body fat is an estimate, not a clinical measurement.
46 / Connected tools and training essentials
Tape measurements
Track physical changes beyond scale weight.
In the app
Record supported circumference measurements and compare your history.
Availability and context
Consistent measurement technique matters.
47 / Connected tools and training essentials
Body-weight history
Keep your weight trend visible beside nutrition and training.
In the app
Log weigh-ins and review the chart over time.
Availability and context
Short-term weight changes have multiple causes.
48 / Connected tools and training essentials
Exercise discovery and notes
Find the movement and keep your setup cues nearby.
In the app
Search or filter exercises, open instructions and save your own notes.
Availability and context
Instructions do not replace individualized technique assessment.
49 / Connected tools and training essentials
Custom programs and templates
Reuse a routine you already understand.
In the app
Build a program or save a workout template, then start it from your library.
Availability and context
Free allowances and paid limits are shown in the app.
50 / Connected tools and training essentials
Workout logging
Keep an accurate record of the work you do.
In the app
Record sets, reps, load and effort; use rest timing, review history and correct entries when needed.
Availability and context
Core logging is free. It is the foundation of the other capabilities.